The Basics
More than 1 in 3 older adults falls each year. For people age 65 and older, falling can cause serious injuries and health problems. Older adults usually fall during everyday activities like turning or walking up stairs.
Taking steps to prevent falls will improve your physical and mental health. You don’t have to be afraid of falling.
- Exercise to improve your balance and leg strength.
- Ask your doctor to review your medicines. Some medicines can make you dizzy.
- Get your eyes checked. Your eyeglass prescription may need to be changed.
- Make your home safer. Pick up books and papers from the floor and stairs.
Am I at risk?
As people age, poor balance and muscle weakness can lead to falls and broken bones. A broken bone (called a fracture) can cause pain, disability, and make it hard to do daily activities without help. Hip fractures are a major cause of health problems and death among older adults.
You may be at extra risk if you:
- Have fallen in the past year
- Have problems with walking or balance
- Have weakness in your legs
- Take 4 or more medicines
Take this quiz to check your understanding of falling and older adults.
Take Action!
Many falls can be prevented. By making small changes, you can lower your risk of falling.
Exercise to improve balance and strength.
Aim for 2 hours and 30 minutes of activity a week. One way to do this is to get active for 30 minutes 5 times a week.
If exercising for 30 minutes is too difficult, try to get moving for shorter 10–minute periods throughout the day. Be sure to exercise for at least 10 minutes at a time.
Exercise can:
- Strengthen your muscles
- Prevent bone loss
- Control your weight
- Ease the pain of osteoarthritis
- Manage diabetes
- Protect your heart
- Help you sleep
- Improve your mood
Improve your balance.
Exercises that improve your balance, like Tai Chi, are the most helpful. Tai Chi ("tie chee") is a Chinese mind–body exercise that involves moving the body slowly and gently.
Check with your local senior center or community center for Tai Chi or weight training classes for older adults. Try these simple exercises for seniors – you can do them at home.
Be sure to talk to your doctor or healthcare provider before starting an exercise program.
Build your strength.
Do strengthening activities at least 2 days a week. These include lifting weights or using resistance bands (long rubber strips that stretch).
Have your doctor review your medicines.
As you get older, the way medicines work in your body can change. Some medicines can make you sleepy or dizzy and can cause you to fall.
Get your vision checked.
Have your vision checked by an eye doctor once a year. Poor vision or the wrong glasses can increase your risk of falling.
Make your home safer.
About half of all falls happen at home. This home fall prevention checklist will help you find and fix the dangers in your home.
To make your home safer:
- Wear shoes both inside and outside the home. Don't to walk barefoot or in slippers or socks.
- Have grab bars put in the bathroom next to your toilet and in the bathtub or shower.
- Use non–slip mats in the bathtub and the shower.
- Keep items you use often in cabinets you can reach easily without using a step stool.
- Use bright lights throughout your home, and especially on the stairs.
- Pick up things you can trip over (papers, shoes, and books). Don't leave things on the stairs or places where you walk.
- Remove small rugs or use double–sided tape to keep rugs from slipping.
Get a bone density test.
If you are 65 or older, you should get a test to find out your bone strength. This is called a bone density test.
Drink alcohol only in moderation.
Alcohol can affect your balance. Avoid alcohol if you have fallen in the last year. Alcohol also makes it harder for your body to use calcium; calcium is important for strong bones.